07/06/2022 - amazon - Independence Day at The Amazon

AO: Amazon

When: 07/06/2022

QIC: Rapid


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Rapid, Slow & Steady, Taquito


We used most of the workout from the Independence Day workout on July 4th at MUD Room with a few different songs & workout choices thrown in!


Run a lap around field, weed pickers, Michael Phelps

That Thang:

This is a 1776 AMRAP – Do the specified # of reps per exercise and repeat for the duration of the song.  Run a lap in between each song.

Born in the USA

1 Star Jack/ Star Jump

7 Pendulum Squats (squat with lateral leg raises, L/R one)

7 Sumo Squats (wide squat)

6 Big Girl Sit-ups 

 American Woman 

1 Star Burpee (Burpee but with Star Jack in place of the jump)

7 Box Cutters (lay down, make a box with legs)

7 Plank Shoulder Taps

6 Mountain Climbers

 Jack & Diane

1 Star Plank Jack (arms out wide for plank jack)

7 Standing Side Crunches L

7 Standing Side Crunches R

6 Monkey Humpers (squat, grab back of ankle, raise buttocks)



1 Star Jack

7 Side Lunges R (move laterally)

7 Side Lunges L

6 Pushups

 Party in the USA

1 Star Burpee

7 Curl to Press L 

7 Curl to Press R

6 Carolina Dry Docks (downward dog push up)

Fortunate Son

1 Star Jack

7 Lat Raises – Front

7 Lat Raises – Side

6 Goblet Squats (squat with weight in middle)


Surfin’ USA

1 Star Plank Jacks

7 Glute Bridges 

7 Ankle Biters (L/R one)

6 Curls

Summer of ‘69

Stretch & cool down


Lord, you have been our dwelling place
    in all generations. Before the mountains were brought forth,
    or ever you had formed the earth and the world,
    from everlasting to everlasting you are God.” Psalm 90:1

We are a very small portion of American History and an even smaller part of eternity. It’s important that we make the most of every day that we have, focus on the important things, and remember that nothing is established without God!


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